It is widely known that most sodas are incredibly packed with sugar, with some non-diet sodas containing upwards of 40 grams! According to the American Heart Association, most men should not exceed 36 grams of sugar daily, and women should stick to under 25 grams daily. However, most sodas may exceed these recommended amounts!

Traditional soda may also contain other ingredients you are unfamiliar with. We will break down some of these ingredients to help you better understand what's in your soda.

Sugar in Soda

Let’s start with sugar. This is the big one. As mentioned previously, some sodas contain more sugar in a single serving than any of us should be consuming in an entire day. Whether soda or not, sugar-laden beverages are dangerous for a multitude of reasons. Not only could they increase your risk of heart disease, but they could contribute to weight gain and type-2 diabetes.¹ According to a study published in the Journal of the American College of Cardiology, women who consumed more than two servings per day of sugar-sweetened beverages had a 35% greater risk of coronary heart disease.^1 2

Added Sugar vs. Naturally Occurring Sugars

Are all sugary drinks created equal? Do fruit juices made with natural sugars compare to sodas with added sugar? Good question, and to sort things out, here’s the difference between added and naturally occurring sugar:

• Added sugars are anything that does not naturally occur in a food or drink, such as high-fructose corn syrup.
• It's no surprise that naturally occurring sugars occur naturally in food, including fructose in fruit and lactose in milk.
  

Natural sugars weren’t added after the fact; they naturally exist in these foods. However, natural sugars like honey or maple syrup can be a little confusing. They’re natural, but when added to food, they become added sugars.

The bottom line is you shouldn’t be eating a lot of either. However, many healthy foods like fruits, vegetables, and dairy contain naturally occurring sugars. And there’s nothing wrong with that! Those foods also have other benefits, like vitamins, protein, and fiber. So we don’t need to worry as much about naturally occurring sugars because it probably means you’re getting good stuff, too. However, it’s the added sugars, like the ones you’ll find in soda, that we should be focusing on.

Other Ingredients in Soda

Sugar isn’t the only ingredient that should leave you raising your eyebrows. If you’ve ever looked at the ingredients list on the back of a soda can, your eyes may have glazed over at the number of items you don’t recognize—and may not even be able to pronounce. Here’s a breakdown of some common “mystery ingredients.”

Caramel Color

Caramel color is a food coloring often added to sodas to lend a darker hue. It’s made with ammonium compounds, which can, in the manufacturing process, form a chemical compound called 4-methylimidazole (4-MEI).³ In 2007, the International Agency for Research on Cancer concluded that a study that fed large quantities of MEI to rats implied that the compound could be “possibly carcinogenic to humans.”⁴ But a 2020 report by the FDA dismissed concerns about caramel color, claiming that “the FDA has no reason to believe that there are any immediate or short-term health risks presented by 4-MEI at the levels expected in food.”⁵ The FDA also specifies that 4-MEI also forms in other cooking processes, like when roasting coffee beans or grilling meat. Okay, it's somewhat less mysterious, now.

Bisphenol-A

Bisphenol-A, more commonly known as BPA, is a chemical that has caused quite a stir. In the 1990s, animal and epidemiological studies found that BPA in aluminum soda cans and packaging was linked to breast and prostate cancer, fertility issues, genital defects, diabetes, and changes in behavior.⁶ As expected, nobody enjoyed hearing this unsettling news. Although the FDA stated the chemical poses no risk at the levels we are exposed to,⁷ Europe, Canada, and the U.S. banned it from being used to make baby bottles. Additionally, California requires all cans to mention it on the label.

Brominated Vegetable Oil

Brominated vegetable oil (BVO) is another additive with a bad reputation. BVO is typically used as an additive to keep ingredients from separating. However, major companies have removed it from their ingredient lists in recent years because of concerns over bromine, which has been shown to cause some neurological issues over time. The Mayo Clinic states, “Long-term exposure can cause neurologic symptoms such as headache, memory loss, and impaired balance or coordination.”⁸ The FDA has issued a regulation for “the interim use” of the additive under 15 parts per million, and most beverages that contain it have closer to 8 parts per million.⁹ Still, the temporary nature of the regulation indicates that more research is necessary on this ingredient.

Yellow-5

Another additive causing concern over the years is Yellow-5. Also known as tartrazine, Yellow Five does what its name suggests: colors foods and drinks a yellow hue. However, in 2017, the Food Agriculture Organization and the World Health Organization concluded that it wasn’t a risk when consumed on occasion.¹⁰

Phosphoric Acid

Phosphoric acid is a colorless, odorless liquid that gives a tangy flavor to soda and helps ward off bacteria growth. Phosphorus occurs naturally in the body, and we need a certain amount to support our kidneys and help keep our bones strong. But too much of it could put you at risk for osteoporosis and heart disease.¹¹

High Fructose Corn Syrup

Here’s one you’ve heard of before—but it’s not healthier because of that. It’s the product that results from breaking down cornstarch into individual glucose molecules, and it’s a common ingredient in soda. We need more research to determine whether or not it’s worse for you than other sugars. However, obesity rates have climbed as the use of high fructose corn syrup has increased.¹² And, as stated above, the recommended levels of added sugar don’t leave room for a lot of this stuff. Proceed with caution or better yet, find a different option.

Aspartame

We’re guessing you know this one if you’re a diet soda drinker. While it’s not calorie-free, it’s about 200 times sweeter than conventional sugar, so very little is needed. Over the years, studies have raised concerns about the synthetic chemical, linking it to stroke, dementia, Alzheimer's disease, seizures, headaches and migraines, and cancer.¹³ The FDA, meanwhile, calls it one of the most studied ingredients and says it’s only a concern for those with a rare hereditary disease called phenylketonuria (PKU).¹⁴

Sucralose

Another artificial sweetener, sucralose is about 600 times sweeter than sugar! The FDA has approved this one, too, as an all-purpose sweetener (and one that can be heated, too, making it great for baking!).¹⁴

Acesulfame Potassium

Less recognizable, perhaps, than the previous two, this ingredient is yet another artificial sweetener you’ll find in diet sodas. Though it’s been used and studied less than aspartame and sucralose, the FDA says that “more than 90 studies support its safety.”¹⁴

Saccharin

Here’s another common sweetener! Also approved by the FDA, it’s one of the older artificial sweeteners. Still, you may have heard complaints about a bitter aftertaste, which might be part of the reason other sweeteners seem to have eclipsed this one in recent years.

Sodium Hexametaphosphate

Moving away from the sweeteners, sodium hexametaphosphate (SHMP) is an emulsifier added to a range of foods, including soda, to add texture and extend shelf life.

Sodium Benzoate

Then there’s Sodium Benzoate, another added preservative to prolong shelf life. However, in the 1990s, the FDA started reviewing soft drinks containing ascorbic acid (vitamin C) or erythorbic acid because the combination could create an environment where benzene could form—a carcinogen that can cause cancer. Since then, manufacturers have redesigned their products to limit or eliminate benzene formation.¹⁴

Citric Acid

Finally, citric acid is an ingredient you may be able to pronounce but you might not be able to put your finger on. This one occurs naturally in citrus fruits and is also used for flavoring and as a preservative.¹⁵ If you’re drinking soda, chances are you’ll find citric acid in there. According to a 2018 report in Toxicology Reports, it’s the world’s most widely used food additive.¹⁶ Good thing it’s FDA-approved.

Try OLIPOP: A Better-For-You Soda

This has been a lot, but don’t let it leave a bad taste in your mouth. OLIPOP, a high-fiber soda in fun, vintage flavors, is a simple choice. It’s made with ingredients you can pronounce, and better yet, it’s simply delicious. While some sodas contain upwards of 40g of sugar, OLIPOP contains 2-5 grams per serving. Enough said.

Sources

1. “Fructose and Cardiometabolic Health: What the Evidence from Sugar-Sweetened Beverages Tells Us.” Journal of the American College of Cardiology, 2015. https://www.jacc.org/doi/full/10.1016/j.jacc.2015.08.025.‌
2. Pacheco, Lorena S., James V. Lacey, Maria Elena Martinez, Hector Lemus, Maria Rosario G. Araneta, Dorothy D. Sears, Gregory A. Talavera, and Cheryl A. M. Anderson. “Sugar‐Sweetened Beverage Intake and Cardiovascular Disease Risk in the California Teachers Study.” Journal of the American Heart Association 9, no. 10 (May 18, 2020). https://doi.org/10.1161/jaha.119.014883.
3. Smith, Tyler J. S., Julia A. Wolfson, Ding Jiao, Michael J. Crupain, Urvashi Rangan, Amir Sapkota, Sara N. Bleich, and Keeve E. Nachman. “Caramel Color in Soft Drinks and Exposure to 4-Methylimidazole: A Quantitative Risk Assessment.” Edited by Maciej Buchowski. PLOS ONE 10, no. 2 (February 18, 2015): e0118138. https://doi.org/10.1371/journal.pone.0118138.
4. “Caramel Color in Soda May Be a Health Risk - Consumer Reports.” Consumerreports.org, 2013. https://www.consumerreports.org/cro/news/2014/01/caramel-color-the-health-risk-that-may-be-in-your-soda/index.htm.
5. Center for Food Safety and Applied Nutrition. “Questions & Answers about 4-MEI.” U.S. Food and Drug Administration, 2021. https://www.fda.gov/food/food-additives-petitions/questions-answers-about-4-mei.
6. To replace controversial plastic additive BPA, a chemical company teams up with unlikely allies. “To Replace Controversial Plastic Additive BPA, a Chemical Company Teams up with Unlikely Allies.” Science | AAAS, January 23, 2020. https://www.sciencemag.org/news/2020/01/replace-controversial-plastic-additive-bpa-chemical-company-teams-unlikely-allies.
7. Center for Food Safety and Applied Nutrition. “Bisphenol a (BPA): Use in Food Contact Application.” U.S. Food and Drug Administration, 2021. https://www.fda.gov/food/food-additives-petitions/bisphenol-bpa-use-food-contact-application.
8. “What Is BVO and Why Is It in My Soda?” Mayo Clinic. , 2021. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/bvo/faq-20058236.
9. Richardson, Ian. “Fact Check: PepsiCo Pulls Contentious BVO from Mountain Dew but It Isn’t a Flame Retardant.” USA TODAY. USA TODAY, May 28, 2020. https://www.usatoday.com/story/news/factcheck/2020/05/28/fact-check-mountain-dew-free-bvo-but-isnt-flame-retardant/5235571002/.
10. https://www.facebook.com/WebMD. “What to Know about Yellow 5 Food Dye.” WebMD. WebMD, May 17, 2021. https://www.webmd.com/diet/what-to-know-yellow-5-food-dye#1.
11. Tucker, Katherine L, Kyoko Morita, Ning Qiao, Marian T Hannan, L Adrienne Cupples, and Douglas P Kiel. “Colas, but Not Other Carbonated Beverages, Are Associated with Low Bone Mineral Density in Older Women: The Framingham Osteoporosis Study.” The American Journal of Clinical Nutrition 84, no. 4 (October 1, 2006): 936–42. https://doi.org/10.1093/ajcn/84.4.936.
12. Faruque, S., Tong, J., Lacmanovic, V., Agbonghae, C., Minaya, D. M., & Czaja, K. (2019). The Dose Makes the Poison: Sugar and Obesity in the United States – a Review. Polish Journal of Food and Nutrition Sciences, 69(3), 219–233. https://doi.org/10.31883/pjfns/110735 
13. Malkan, Stacy. “Aspartame: Decades of Science Point to Serious Health Risks.” U.S. Right to Know. US Right to Know, May 31, 2019. https://usrtk.org/sweeteners/aspartame_health_risks/.
14. Center for Food Safety and Applied Nutrition. “Additional Information about High-Intensity Sweeteners.” U.S. Food and Drug Administration, 2020. https://www.fda.gov/food/food-additives-petitions/additional-information-about-high-intensity-sweeteners-permitted-use-food-united-states.
15. Booth, Stephanie. “Citric Acid.” WebMD. WebMD, September 11, 2019. https://www.webmd.com/diet/what-is-citric-acid#1.
16. Chen, Lesley. “What Drinks Do Not Contain Citric Acid?” LIVESTRONG.COM. Livestrong.com, July 31, 2010. https://www.livestrong.com/article/189520-what-drinks-do-not-contain-citric-acid/.
17. “FoodData Central.” Usda.gov, 2021. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/nutrients.